Vanhu vakawanda vari kutenga mhando yembatatisi yepepuru inopenya. Fadhi yemuriwo inodaidzwa kuti Ube. Kutenda kune chirimwa-chakavakirwa chikafu chekufamba (uye nekuwedzera kuwana kune michero nemiriwo kubva kune dzimwe nzvimbo dzepasi), tiri kuwedzera uye kuwanda kwakasiyana ndiro.
Hapana chikonzero chekuzvimba kuti udye broccoli chete. Kuwedzera miriwo mitsva uye yepakutanga, senge ube, kunoita kuti kudya kuve nyore uye kusafinha. Kusanganisira zvakasiyana-siyana zvemichero nemiriwo kunoita kuti kudya kuve nemavara uye kunakidza uye kunopa ese antioxidants uye phytonutrients iyo muviri unoda kuti ubudirire. Kuedza zvikafu zvitsva ndiyo imwe yenzira dzakanakisa dzekuchengetedza kufinhwa uye kuita kudya kune hutano chikamu chenguva dzose yemararamiro ako ezuva nezuva.
Chii ?
Ndicho tuber yepepuru muruvara inoenderana neorenji mbambaira yaungangodya nguva dzose. Kunyangwe yakafanana nembatatisi pachimiro nekukura, ube une ganda rakasviba uye nenyama yakadzika yepepuru.
Pasinei nekuve kwekutanga kubva kuPhilippine, ichangobva kuve yekunzwa kwenyika kune yakasarudzika ruvara uye kutapira, starchy kunhuhwirira. Mumvuri wepepuru wakasviba unofadza uye unotamba ruvara rwekubika nekubika. Zvakare, pakati penguva ye Instagram, chero munhu anoda kuratidza mavara ekubika.
Pasinei neruvara rwayo, haina kutapira seyakanaka mbatatisi. Iyo haina zvakare kunyorova uye inotsvedzerera chimiro kana chabikwa. Iine kunhuhwirira kwakapfava, ine chidimbu chemichero yakaomeswa uye vanila. Kunyangwe vamwe vachizvitsanangura sekrimu uye kokonati-senge.
Nutrients uye kukosha kwekudya
Nutritionally, zvakangofanana nemamwe matapiri anotapira. Ose ari maviri masosi akanakisa efiber, mavhitamini, uye zvicherwa, uye akapfuma mune antioxidants, ayo anobatsira kudzivirira kubva mukukuvadzwa kwesero mumuviri. Izvi ndizvo zvaunowana mune imwe sevhisi yakabikwa ube:
- Simba: 120 macalorie
- Mafuta: 0 gramu
- Carbohydrates: 27 gramu
- Fiber: 4 magiramu
- Mapuroteni: 1 gramu
- Shuga: 0 magiramu
- Sodium: 10 mg
Pamusoro pazvo, unowanawo mamirigiramu gumi nemaviri e vhitamini C, zvidiki zvidiki zve calcium, iron uye vhitamini A.
Mumwe wemisiyano mikuru pakati petapirati uye ube imhando yema antioxidants ane chekuita neruvara rwayo. Nepo orenji hue yembatatisi ichiratidza hupfumi hwecarotenoid, iyo yepepuru inoratidza yakawanda anthocyanins. Anthocyanins, iyo zvakare inokonzeresa maberry 'yakadzika tsvuku uye yepepuru hues, yakaratidzwa kubatsira muviri kurwisa kuzvimba.
Purple yam zvakare yakanaka sosi ye zvakaoma makabhohaidhiretsi, kunyanya starch. Resistant starch inogona kuita seyakakura prebiotic fiber. Prebiotics inobatsira mabhakitiriya ane hutano ari mumatumbo kuti abudirire uye adzivirire immune system yedu.
Pakupedzisira, zvese ube's antioxidant profil uye fiber yemukati inoita kuti ive yekuwedzera yakakura kune inorwisa-kuzvimba chikafu.
Batsirwa
Iyo ube ine akawanda anobatsira pahutano. Nechikonzero ichi, zvinokurudzirwa kuti uzviise mukudya kwakajairika pese pazvinogoneka kana nyore kuwana.
Akapfuma mune antioxidants
Ube yakapfuma mune antioxidants, kusanganisira anthocyanins uye vhitamini C. MaAntioxidants anobatsira kudzivirira masero kubva mukukuvadzwa kunokonzerwa nemamorekuru anokuvadza anonzi ma free radicals. Kukuvadzwa kwemahara kwakabatana neakawanda asingaperi mamiriro, anosanganisira cancer, chirwere chemoyo, chirwere cheshuga, uye neurodegenerative kusagadzikana.
Muriwo uyu wepepuru ndiwo unopa vhitamini C, inoita se antioxidant ine simba mumuviri. Asi izvo, zvidzidzo zvakaratidza kuti kudya kwakawanda vhitamini C kunogona kuwedzera antioxidant mazinga nekusvika 35%, kudzivirira kubva kune oxidative cell kukuvara.
ari anthocyanins ivo zvakare rudzi rwe antioxidant polyphenol. Kugara uchinwa michero nemiriwo yakapfuma mune polyphenols kwakabatanidzwa kune yakaderera njodzi yemhando dzakasiyana dzegomarara.
kudzora shuga yeropa
Iyo flavonoids mupepuru ube yakaratidzwa kubatsira kuderedza shuga yeropa muvanhu vane chirwere cheshuga 2. Kufutisa uye kuzvimba kunokonzerwa neoxidative stress kunowedzera mukana we insulin resistance, kutadza kutonga shuga muropa, ropa uye rudzi rwechipiri chirwere cheshuga.
Insulin kuramba ndeye apo masero haapindure zvakanaka kune hormone insulin, iyo inotarisira kuchengetedza shuga yeropa.
Imwe ongororo yakacherekedza kuti flavonoid-yakapfuma yeube yakaderedza oxidative kusagadzikana uye insulin kuramba nekudzivirira masero anogadzira insulin murwatata. Izvi zvinogona kunge zvichikonzerwa nechikamu che yakaderera glycemic index we ube Izvi, izvo zvinotangira pa0 kusvika ku100, chiyero chekukurumidza kunyudzwa kweshuga muropa.
Ubes ine glycemic index ye24, zvinoreva kuti makabhohaidhiretsi anoputsika zvishoma nezvishoma kuva shuga, zvichikonzera kusunungurwa kwakasimba kwesimba pane kuwedzera kweshuga yeropa.
Inovandudza kugaya
Purple midzi miriwo inogona kubatsira kuvandudza gut hutano. Iwo akazara nemakabhohaidhiretsi akaoma kunzwisisa uye manyuko akanaka emushonga wesitashi, rudzi rwecarbohydrate isingagayike.
Zvidzidzo zvinoti zvinowedzera huwandu hwebifidobacteria, rudzi rwemabhakitiriya anobatsira emudumbu, munzvimbo inofananidzwa yeura hukuru. Aya mabhakitiriya anoita basa rakakosha muhutano hwematumbo, achibatsira kuputsa macarbohydrates uye fiber. Vangatobatsira kudzikisira njodzi yemamwe mamiriro, senge colorectal cancer, kuzvimba bowel chirwere, uye inogumbuka bowel syndrome. Ivo zvakare vanogadzira ane hutano mafuta acids uye B mavhitaminzi.
Kunoderedza BP
High blood pressure ndiyo inokonzera njodzi huru yekurohwa kwemoyo uye sitiroko. Purple berries inogona kuva neropa-kuderedza migumisiro. Vatsvagiri vanotenda kuti izvi zvingangoita nekuda kweiyo inonakidza antioxidant yemukati.
Sayenzi inoti vanogona kubatsira kuderedza BP nenzira yakafanana kune yakajairika yeropa-kudzikisa mishonga inonzi angiotensin-inoshandura enzyme inhibitors (ACE inhibitors). Zvisinei, tsvakurudzo yakawanda muvanhu inodiwa tisati tagumisa kuti kudya ube kunogona kuderedza BP.
Inovandudza zviratidzo zveasthma
Asthma chirwere chisingaperi chinoputika chemhepo. Tsvagiridzo inoratidza kuti kudya kwakanyanya kwema antioxidants akadai sevhitamini A uye C kunobatanidzwa nenjodzi yakaderera yeasthma.
Asima yemunhu mukuru inosanganiswa nekudyiwa kwevhitamini A shoma. Kutaura zvazviri, vanhu vane asima vakasangana paavhareji chete inenge 50% yezvinokurudzirwa kudyiwa zuva nezuva kwevhitamini A. Pamusoro pezvo, chiitiko cheasthma chakawedzera ne12% kune avo vane kuderera kwevhitamini C mukudya.
Ube inzvimbo yakanaka ye antioxidants uye mavhitaminzi A uye C, ichikubatsira kusangana nemazuva ese ekutora mavhitamini aya.
Ube uye taro zvakafanana here?
Unogona kunge wakanzwa nezvemumwe muriwo wepepuru unonzi taro izvo zvinotaridzika zvakanyanya senge ube, uye hausi iwe wega ungavavhiringa. Kunyange zvazvo zvingaratidzika zvakada kufanana kunze, hazvisi zvokudya zvakafanana.
Kunyange zvazvo taro inogona kutora ruvara rwepepuru yakareruka, inowanzova chena kana beige muruvara. Zvakare, nekuti ine huturu hwakarerekera, taro inonyanya kushandiswa mundiro dzinonaka. Pane kudaro, iyo ube, nekunaka kwayo uye nutty flavour, inonyanya kukodzera madhiri.
Unozvidya sei?
Ndinofungidzira iwe uchifunga nezvekugadzira imwe saladhi kana dzimwe mbatatisi dzakarungwa netuber iyi; asi, mukuwedzera kuoma kuwana mune chero supermarket, unofanirwa kuziva kuti ungaitenga sei. Unogona kuwana shanduro dzehupfu kana dzakabviswa, asi zvinokurudzirwa kuti usarudze ube yese.
Paunenge uchinge waisa maoko ako pane imwe ube, iyo inotapira inonaka uye nekrimu mameseji anozoita iyo yakasarudzika sarudzo ye confectioneryzvakadai sezvinhu zvakabikwa. Inowanzo shandiswa mumasevhiti mazhinji emuPhilippines akadai semakeke, makeke, cheesecake, makuki, ice cream, uye bubble tii.
Unogona kuwedzera mbatata yakashambadza kubva ube kusvika kumapancake kana waffles uye mabikirwo echingwa chinokurumidza. Inoshandawo zvakanaka munenge chero recipe inoda kuti pumpkin puree. Nekudaro, iyo ube haina kunaka chete kugutsa zino rinotapira. Ehe, iwe unogona zvakare kubika, kugocha uye nekuapwanya, sezvawaizongoita mbatatisi kana mbambaira.